February 25th

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Warm Up

WARM UP VIDEO

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Bench Press

Bench Press

Build to a moderate/heavy 3 rep for the day

5-5-5-4-3-3

*Rest as needed between sets.

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Nitro

Perform a set every 4 mins (5 total sets today)

2:30 Work / 1:30 of Rest

2 Rounds:

3 Power Snatch

5 Pushup

7 Toes to Bar

9 Air Squat

Then

Max Cals on Bike in remaining time

Rx+

Weight Vest #20/14

Suggested Weights:

Men: 65-95lbs

Women: 35-65lbs

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Cool Down

Bike/Walk/Row for 5-10 mins at an easy pace.

Foot Elevated Hip Opener 1 min/side

Samson Stretch :30sec/side

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Accessory

3-4 Sets

12-15 Weighted Sit Ups

Max Hold Plate Pinch

*Rest 60sec between each set